Carson City CrossFit

042112

Partner of 2, In 20 Minutes alternate rounds:

5 Wall Ball Shots

10 Pull-ups

15 Push-ups

Hello everyone. if you reading this, you still have www.carsoncitycrossfit.blogspot.com as a favorite. Our main domain www.carsoncitycrossfit.com, has moved to its own website. The rss feed is http://www.carsoncitycrossfit.com/?feed=rss2. Next week, this blog will no longer post updates, but will still be alive, for us to reference back to. Thanks for helping us be who we are. Lief

042012

For Time:

30 Push Press (75\115)

40 Burpee Box Jumps (20\24)

50 SDHP with KB (35\53)

100 Double Unders (300 Singles)

Overhead Walking Lunges 150' (25\45)

This is a long chipper style workout. The weights and heights are not to be exceeded. Please scale appropriately.

Hello everyone. if you reading this, you still have www.carsoncitycrossfit.blogspot.com as a favorite. Our main domain www.carsoncitycrossfit.com, has moved to its own website. The rss feed is http://www.carsoncitycrossfit.com/?feed=rss2. Next week, this blog will no longer post updates, but will still be alive, for us to reference back to. Thanks for helping us be who we are. Lief

041912

21-15-9

Wall Ball Shots (14\20)

Ring Dips \ Push-Ups

Burpees

rest 5 Minutes

9-15-21

Kb Swings (53\70)

OH Walking Lunges (25\45)

Knees to Elbows

Hello everyone. if you reading this, you still have www.carsoncitycrossfit.blogspot.com as a favorite. Our main domain www.carsoncitycrossfit.com, has moved to its own website. The rss feed is http://www.carsoncitycrossfit.com/?feed=rss2. Next week, this blog will no longer post updates, but will still be alive, for us to reference back to. Thanks for helping us be who we are. Lief

041812

800 M run (all out)

rest 1:1 (rest however long run took)

AMRAP 10

5 Power Cleans (95\135)

10 Russian Twists

15 Air Squats

rest 3 minutes

800 M Run

Hello everyone. if you reading this, you still have www.carsoncitycrossfit.blogspot.com as a favorite. Our main domain www.carsoncitycrossfit.com, has moved to its own website. The rss feed is http://www.carsoncitycrossfit.com/?feed=rss2. Next week, this blog will no longer post updates, but will still be alive, for us to reference back to. Thanks for helping us be who we are. Lief

041712

Back Squat 3x5

5 rounds for time:

9 Pull-ups

9 Push-ups

9 Front Squats (105\155)

Hello everyone. if you reading this, you still have www.carsoncitycrossfit.blogspot.com as a favorite. Our main domain www.carsoncitycrossfit.com, has moved to its own website. The rss feed is http://www.carsoncitycrossfit.com/?feed=rss2. Next week, this blog will no longer post updates, but will still be alive, for us to reference back to. Thanks for helping us be who we are. Lief

041612

Push Press 5x3

then

4 rounds for time of:

200 M run

25 KB Swings

rest 1 minute

then

2x200 M sled pulls as Heavy as Possible.

Hello everyone. if you reading this, you still have www.carsoncitycrossfit.blogspot.com as a favorite. Our main domain www.carsoncitycrossfit.com, has moved to its own website. The rss feed is http://www.carsoncitycrossfit.com/?feed=rss2. Next week, this blog will no longer post updates, but will still be alive, for us to reference back to. Thanks for helping us be who we are. Lief

041412

***Event Reminder***

Why: We made it to our first birthday. Lets Party!
Potluck, BBQ, fun and games.

Please bring a side dish to share and your "A" game.
When: Sunday April 15th, 11am at the gym.

AMRAP 20

200 M run (lunge last 15 M)

10 kb swings

10 burpee box jumps

041312

"Zimmerman"

Complete as many rounds as possible in 25 minutes of:

11 Chest-to-bar pull-ups

2 Deadlifts, 315 pounds

10 Handstand push-ups

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

***Event Reminder***
Why: We made it to our first birthday. Lets Party!Potluck, BBQ, fun and games.
Please bring a side dish to share and your "A" game.
When: Sunday April 15th, 11am at the gym.

041212

***Event Reminder***

Why: We made it to our first birthday. Lets Party!Potluck, BBQ, fun and games.

Please bring a side dish to share and your "A" game.When: Sunday April 15th, 11am at the gym.

Shoulder Press 5x3 reps

then

5 rounds for time of:
115/75 lb Push Press x 10 reps
Toes to Bar x 10 reps

041112

I received this a text with the image below and the words "Carson City CrossFit got me here........my campadre says my burpees are amazing". Congrats to Phil.

***Event Reminder***
Why: We made it to our first birthday. Lets Party!Potluck, BBQ, fun and games.

Please bring a side dish to share and your "A" game.When: Sunday April 15th, 11am at the gym.

Complete as many rounds and reps as possible in 4 minutes of:

Burpees x 10 reps

100 Meter Run

Rest exactly 2 minutes, and then:

Complete as many rounds and reps as possible in 4 minutes of:
Wall Ball Shots x 5 reps
Box Jumps (24″/20″) x 10 reps

Rest exactly 2 minutes, and then:

Complete as many rounds and reps as possible in 6 minutes of:

Burpees x 10 reps
100 Meter Run

Rest exactly 3 minutes, and then:

Complete as many rounds and reps as possible in 6 minutes of:
Wall Ball Shots x 5 reps
Box Jumps (24″/20″) x 10 reps

041012

***Event Reminder***

Why: We made it to our first birthday. Lets Party!Potluck, BBQ, fun and games.

Please bring a side dish to share and your "A" game.When: Sunday April 15th, 11am at the gym.

A. Take 20 minutes to work on snatch technique with Coach Joe. If you are new to this movement, you will just work on mechanics. If you have the basics down, go for a 1 RM snatch.

Complete as many rounds and reps as possible in 12 minutes of:

5 Handstand Push-Ups or 10 Push-Ups

10 Pull-Ups

15 Kettlebell Swings (32/24 kg)

040912

***Event Reminder***

Why: We made it to our first birthday. Lets Party!
Potluck, BBQ, fun and games.

Please bring a side dish to share and your "A" game.
When: Sunday April 15th, 11am at the gym.

CCCF out and about!

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

then for time:

Run 200m

3 rounds of the BB complex-

5 Deadlifts 135/95#

5 Hang Power Cleans 135/95#

5 Push Press 135/95#

Run 200m

2 rounds of the BB complex

Run 200m

1 round of the BB complex

040712

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 12 minutes of:

10 Pull-Ups

20 Push-Ups

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 12 minutes of:

10 Wall Ball Shots (20/12 lbs.)

20 Kettlebell Swings (24/16 kg)

Experience          the Box is this Friday and Saturday- all classes are    free     to   experience what Carson City CrossFit has to offer, all    classes    will  be   geared for the beginner.

Elements          Classes will focus on mechanics, technique and proper CrossFit          movements. Classes will be geared for the new CrossFitter, and   will   help      bridge the gap to the unlimited CrossFit Classes.

We have created to to the Tough Mudder, September 22nd at Northstar. A description from their website:

Tough Mudder events are hardcore 10-12 mile obstacle courses designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie. As the leading company in the booming obstacle course industry, Tough Mudder has already challenged half a million inspiring participants worldwide and raised more than $2 million dollars for the Wounded Warrior Project. But Tough Mudder is more than an event, it’s a way of thinking. By running a Tough Mudder challenge, you’ll unlock a true sense of accomplishment, have a great time, and discover a camaraderie with your fellow participants that’s experienced all too rarely these days.

This will be tons of fun. The registration is 98% full for Saturday. If you would like to join our team, simply follow the link below. our start time is 10:40

Please visit this link to join the team:
https://www.raceit.com/register/groups/join.aspx?event=9424&id=3577251&group=166666

If you need to find our team from the Registration Center Home page, http://toughmudder.com/registration-center/ , our team name is 'Train For Life, and the password is Tahoe321. Hope to see you out there!

For you Cycling Enthusiasts.

040612

AMRAP 15

200 M Run
15 Ab-Mat Sit-ups
10 Box Jumps
5 Burpees

L2 athletes will do 200 M run, 15 knees to elbows, 15 burpee box jumps (24/30)

Nourish Your Body

Experience         the Box is this Friday and Saturday- all classes are    free    to   experience what Carson City CrossFit has to offer, all    classes   will  be   geared for the beginner.

Elements         Classes will focus on mechanics, technique and proper CrossFit         movements. Classes will be geared for the new CrossFitter, and  will   help      bridge the gap to the unlimited CrossFit Classes.

We have created to to the Tough Mudder, September 22nd at Northstar. A description from their website:

This will be tons of fun. The registration is 98% full for Saturday. If you would like to join our team, simply follow the link below. our start time is 10:40

The One and only "Trainer Bob" at the 18 minute mark!

040512

Five rounds for time of:

Power Cleans (105/155) x 5 reps

Push-Ups (1) x 10 reps

Pull-Ups (2) x 10 reps

rest 5 minutes

Three rounds for times of:

30 Kettlebell Swings (35\53)

Rest 2 minutes

1. Level 2 HSPU

2. Level 2 Chest to Bar Pull-ups

Paleo Template Article

Experience         the Box is this Friday and Saturday- all classes are    free    to   experience what Carson City CrossFit has to offer, all    classes   will  be   geared for the beginner.

Elements         Classes will focus on mechanics, technique and proper CrossFit         movements. Classes will be geared for the new CrossFitter, and  will   help      bridge the gap to the unlimited CrossFit Classes.

We have created to to the Tough Mudder, September 22nd at Northstar. A description from their website:

This will be tons of fun. The registration is 98% full for Saturday. If you would like to join our team, simply follow the link below. our start time is 10:40

Please visit this link to join the team:
https://www.raceit.com/register/groups/join.aspx?event=9424&id=3577251&group=166666

If you need to find our team from the Registration Center Home page here , our team name is 'Train For Life, and the password is Tahoe321. Hope to see you out there!

040412

A.
Four sets of:
Back Squat x 7 reps (as heavy as possible, but still unbroken)
Rest 2 minutes, lift heavy enough that you need this break
Chin-Ups x max reps (Dead Hang)

B.
Complete as many rounds and reps as possible in 10 minutes of:
12 Wall Ball Shots
9 Toes To Bar
6 Burpees

*We will need to partner up to do the back squats. If you do not have a chin-up, jump up to where your chin is over the bar and work the negative aspect by lowering yourself to a dead hang slowly.

Experience         the Box is this Friday and Saturday- all classes are    free    to   experience what Carson City CrossFit has to offer, all    classes   will  be   geared for the beginner.

Elements         Classes will focus on mechanics, technique and proper CrossFit         movements. Classes will be geared for the new CrossFitter, and  will   help      bridge the gap to the unlimited CrossFit Classes.

040312

AMRAP 20

95/65 lb Thrusters x 10 reps
24″/20″ Box Jumps x 10 reps
400 Meter Run

Experience         the Box is this Friday and Saturday- all classes are    free    to   experience what Carson City CrossFit has to offer, all    classes   will  be   geared for the beginner.

Elements         Classes will focus on mechanics, technique and proper CrossFit         movements. Classes will be geared for the new CrossFitter, and  will   help      bridge the gap to the unlimited CrossFit Classes.

040212

A.
Four sets of:
Deadlift x 5 reps
Rest 20 seconds
Push-Ups x Max reps
(set is over if you break tempo)
Rest 3 minutes

B.
Four rounds for time of:
25 Kettlebell Swings (24/16 kg)
50 Double-Unders

Experience         the Box is this Friday and Saturday- all classes are    free    to   experience what Carson City CrossFit has to offer, all    classes   will  be   geared for the beginner.

Elements         Classes will focus on mechanics, technique and proper CrossFit         movements. Classes will be geared for the new CrossFitter, and  will   help      bridge the gap to the unlimited CrossFit Classes.

*A Quick note on kids in the gym. While we understand the need for kids to come with some of you to the gym for you to get your workout in, please work with us in keeping your children off the gym floor at all times. They are more than welcome to come in with you, but we request that they stay on the carpeted areas at all times (before and after class times). As we are expanding our membership, this becomes even more important for the safety of everyone, especially for the kids as large foreign objects have been known to come crashing down from the sky. Thank you, and we really appreciate the cooperation in making CCCF a safe and enjoyable place for everyone. Keep up the hard work!

033112

In teams of three, complete as many rounds and reps as possible in 24 minutes of:
30 Kettlebell Swings (or Air Squats)
Burpees x 20 reps
Weighted (KBs or Plates overhead) Alternating Reverse Lunges x 10 reps each leg

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes.

033012

AMRAP 25
400 M Run
15 Power Cleans (95/65)
10 Push Press (95/65)
5 Overhead Squats (95/65)

How to get a better rack

032912

Back Squat 5x3

then

Four rounds for time of:
Over Head Walking Lunges x 20 steps
Toes to Bar x 15 reps

Warm up properly and then load accordingly. These should be 3 heavy reps. It should feel around the 4th set, that the second rep is very difficult. You should need to take at least 2 minutes between sets, if not then you need to increase the load. Do not be afraid to fail on the lift. That is what makes us stronger. This however does not mean that you do whatever it takes to complete the lift. Your mechanics are most important. the coaches will be walking around to watch form, but also have your partner help you out and encourage. These should be very taxing on the nervous system, but done correctly, the back squat has astronomical benefits to overall conditioning.

For a little more in depth view of the back squat and bar positioning, click here

032812

5 rounds for time of:
5 Deadlifts @ (165\225)
20 Hand Release Pushups
12 C2B Pullups

*Rest 10 minutes.

5X200m Sprint – Rest 90 sec.

032712

Take 20 minutes and find today’s 1-RM Clean and Jerk.

B.
For time:
600 Meter Run
50 Kettlebell Swings
100 Air Squats
200 Meter Run

032612

Anderson doing some thrusters on 12.5

Workout:

Four sets of:
Front Squat 6 reps
Rest 90 seconds
Ring Rows 10 reps
Rest 90 seconds

B.
5 rounds for time:
KB SDHP x 7 reps
24″/20″ Box Jumps x 10 reps

The front squats should be done unbroken, yet remain challenging. Keep the same weight for all 4 sets. We will team up in groups of 2-4 and take the bar from the rack and then rotate on the rings. Ask your coaches to help.

032412

AMRAP 20

200 M Run
15 KB Swings
10 Push-ups
5 Burpees

Brittany getting her first muscle up!

Rich at bottom of squat, Maggie makin sure!

Please let anybody know who is interested to sign up now for April's Women's Boot Camp. This is a great way to knock out fitness first thing in the morning with the best coaches around!

032312

Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

032212

skill: HSPU

10 minutes practicing Handstand push-ups. This may be working from the bands, getting into hand stand hold on wall, or doing push-ups from hand stand position.

AMRAP 12
10 HSPU \ 10 Push-Press

10 Goblet Squats (35\53)
10 Toes to Bar

7 Tips to Faster Paleo Results

Kayla and Lara getting after 12.4

032112

Spend 15 Minutes working on Clean and Jerk

3 rounds for time

400 M Run

10 Ground to Overhead (95\135) (can be Clean and Press, Clean and Jerk, Snatch etc...)

10 Box Jumps

Good video by Coach Burgener on jumping and landing position of the feet

Graham in the transition

032012

4 Rounds For Time:

AMRAP 3

10 Kettlebell Swings

10 Air Squats

rest 1 minute

AMRAP 3

10 Wallball Shots

10 Push-ups

rest 1 minute

Gabby getting the Saturday morning Yoga going.

031912

7 Rounds For Time:

7 Power Cleans (touch and go)

7 Front Squats

7 Pull-ups

7 Burpees

*rest 2 minutes after each round*

Really try and push yourself each individual round before you rest. Pick a weight that you will challenge you, but at the same time can be done unbroken. Use the two minutes of rest to lower your heart rate as much as possible.

Pages

CCCF out and about!

Workout 12.5